What's More Important Cardio or Weights and Should You Do it Twice a Day?

I had lunch with an old friend yesterday. By old I mean a friend I’ve know since grade school, god knows we’re so far from old. We talked about work. He teaches film at Columbia and is in the process of making his first feature film. We moved onto friends, some soon to be married, some soon to be divorced and one in the middle of a very public scandal (more on that later). Toward the end of our meal, my friend said he had a nutrition question for me. I had to laugh because this was the last person I ever thought I'd be talking shop with. This was a friend for whom “green” in high school didn’t refer to kale, a friend who spent more time in the pubs one summer at Oxford than in class, you know the type.

My friend mentioned he had put on a few pounds and he and his brother have been debating something lately. He had started to run but his brother suggested he lift weights instead. He said:

You have to settle this, what’s better for weight loss cardio or weights?*

The cop out answer is they are both important and to a certain extent that’s true. However, if I have a client who wants to lost weight and start an exercise routine initially I would encourage a cardio-heavy regime. Cardio will give a faster initial result. After some weight loss and the cardio routine is established weights can be integrated. Once at a comfortable weight I would put more exercise “eggs” in the strength-training basket. If weight isn’t as much a concern I think a cardio/yoga or a cardio/barre class (the latter more so for women) compliment each other nicely. I told my friend to keep running but not too increase mileage too quickly or his appetite would go through the roof.  There’s such a thing as marathon munchies too. And as long as I mentioned food, let's be clear that exercise alone does not produce results. 

I then asked my friend how his girlfriend was doing. He said she was doing well and, as a teacher, enjoying her summer off. “She would’ve come to lunch but she’s on this twice a day yoga kick, isn’t that a little much?” I told him I didn’t think so. Many of my triathlete clients do an AM and a PM workout. I don’t think everyone needs two hours a day of exercise but a “doubleheader” once a week is a good way to ratchet up results. This double header can be two yoga classes, one hour of cardio and one hour of strength or simply a longer cardio (such as a run or a bike ride).

Lunch ended and I walked back to my office. I thought about how times had changed. Instead of concerts, we were now talking cardio. I also though about my friend’s comment about our classmate involved in the scandal (that may have something to do with phone tapping). “How funny is it that this is the same person who always wanted to be an archaeologist?” Maybe it’s not that surprising, he’s just doing a different type of digging now.

Are you more of a cardio person or do you prefer strength training? Ever do a double header? Is it funny how people can suddenly have an interest in exercise or nutrition? Does that mean that person is old?

*I hold no degree in exercise physiology so this post is the equivalent of a trainer or physical therapist giving nutrition advice which I loathe. Know that I am aware my opinion means absolutely nothing. 

Seven Links, Five Great Blogs No Partridge or Pear Tree

from Istock, I don't have that much free time.

In the early days of this blog, I read a post on a friend’s well-established blog (AKA as blog people actually read and enjoy) about meeting some of her blogging friends. At that point blog friends was as foreign a concept as having a blog people actually read. After a year and 10 months, no need to age the blog prematurely, I have a blog that some people seem to enjoy and as of a week ago I also have blog friends. These friends aren’t just virtual friends, we met face to face. Ameena of Fancy This Fancy That, Sam of Mom at the Barre and I had lunch at Candle 79 and I’m now convinced that in this world of screens you can meet lovely, smart people.

I was flattered when Sam nominated me for 7 links.  I hadn’t heard of 7 links before but have loved reading some of my favorite blogs 7 links.  To quote Sam:

The "My Seven Links" project has been going pretty strong for the past week or so. In a nutshell, its goal is to unite bloggers from all sectors in an endeavor to create a bank of posts that deserve to be re-read.

Rules are as follows: Blogger is nominated. Blogger publishes his or her 7 links on his or her blog. Blogger then nominates five more bloggers to take part. And the cycle continues.

On the 7 links website it advises participants “don’t overthink”.  There’s no way that was going to happen. I found it interesting to go back and read old posts. There were posts I’d love to edit, posts I forgot I wrote and a good year of posts I’m fairly certain nobody else read. So here it goes:

My most beautiful post-some of my best ideas come from my clients who I see in our Foodtrainers offices each week. I have fantastic clients some of whom I've known for a long time. This was a post I wrote about one of my favorite clients and the special gift she gave me at a hard time in her life.  

My most popular post-was a recent post. It was viewed a lot though readers did not necessarily agree with me.  I realized with this post and a few others that it’s much more fun to receive comments where readers disagree with me and make me think than when they say “loved this.” It's still totally fine to say "loved this." I never take comments personally and love nothing more than a good debate (well I may love a good massage a little more).  If you haven’t read this, see what you think- and feel free to let me have it.

My most controversial post may have been the post above but this one was controversial for its subject matter. I have no issue talking about bowel movements or any bodily functions but this was me writing about it. Since then I wrote another Potty Talk post as well.  

My most helpful post- is a hard one to pick. There are a lot of food situations that trip us all up. In this post I responded to a clients hysterical 911 email from a bachelorette party. My advice holds for any food situation involving peer pressure

Post whose success surprised me- this is a post people always comment on. I hate fast food but found myself in a blizzard on an interstate with two hungry children and an exhausted husband and food supply. I caved and wasn’t happy about it. No fast food since (it was 2009) or hopefully ever again because, as I described, it makes me feel so ill.

Post that didn’t get the attention it deserved- it’s hard to give something attention when you don’t know what the thing is. So while I’ll single out one post, there were about a year’s worth that went unread or were only read by about five of my dearest friends. And of those posts, after rereading them, there are many that don’t deserve your attention.  There’s one, however, I think you should know about and that’s TIDEI. TIDEI stands for Tweet It Don’t Eat It. Clients email us all the time seeking our help and this extends our reach to twitter. Simply tweet @Foodtrainers I’m walking by the Mr Softee truck trying to ignore it #TIDEI.  We’ll respond with advice as needed. It’s fun, try it.

Post I’m most proud of- professionally I take pride in helping people make important changes in their lives; however, I’m most proud of my family (so sappy I know). I ‘ve talked about my boys and Marc but wrote a post for each of my boys. This technically makes 8 links (and yes I overthought that) but here was the one I wrote Weston last year and this year for Myles.

And my nominees are:

Camille and Sarah @ Svelte Gourmand

Lauren @ Running Dialog

Andy @Small Bites

Dr Ayala @ Herbal Water

Shari @ My Judy The Foodie

I should mention I've also met the adorable Erica Sara through this blog. I am wear my 26.2 "race bling" she designs with pride. 

What’s the strangest place you’ve ever made a friend? Do you have any posts you’ve especially liked or disliked on this blog?  Did you read any of my 7 links? Be honest.

Favorite Frozen Treats and Confession

Soft Serve Fruit Co

To me, summer means the sweet local corn, gazpacho, ceviche and the perfect glass of rose'. I realize my list omitted many people’s cool, creamy, summery favorite ice cream. After our frozen yogurt fuss of last summer, we’re not going to mention you know who but there are a few frozen Foodtrainers’ favorites I thought you should know about. They even won this salty tooth over.

Soft Serve Fruit Co

Brittany, our fabulous summer nutrition nerd (aka intern) talked to Chloe Epstein, one of the founders of Soft Serve Fruit Co, to learn more. Chloe said “ I was a big frozen yogurt fan but once I started to think about getting pregnant, my priorities changed. I became more concerned with ingredients rather than just calories.” Speaking of ingredients, Soft Serve Fruit Co has only three: fruit, filtered water and cane sugar. It’s dairy free, vegan, gluten free, kosher and really delicious. With a Union Square location some of the fruits are organic and others local. My favorite flavor was banana with pear as the runner-up. Toppings range from fresh fruit to gluten free cookies and warm natural peanut butter.  The good news if you’re not in New York? Soft serve fruit company ships nation wide.

Cashewtopia

With my children away (I really think I have mentioned this in most posts since they left, as promised), my husband is a little cranky. Though he is somewhat cranky, unlike his wife, that his playmates kids aren’t around he is more annoyed over the lack of sweets in the house. As a good wife (and tired of his rummaging through the cabinets) I purchased Organic Nectar’s Cashewtopia in pistachio. I didn’t tell him this was dairy free, gluten free and made from cashews (for fear he’d get even more cranky).  Instead, I scooped some into a ramekin and drizzled Newtree’s dark chocolate sauce on top. My husband’s reaction, “what’s with the tiny bowl?” Nice.

Smooze

I’ve written about Smooze before but feel no frozen dessert post is complete without mentioning these adorable and low calorie treats. Smooze is made with coconut milk.  They come shelf-stable (good for travel treats) and can be frozen later. They are sort of like adult creamsicles with flavors such as passion fruit and mango.

Homemade Ideas

Earlier in the summer, we did a popsicle test kitchen. Those were a lot of fun. I’m also a huge fan of frozen organic red grapes, frozen banana slices and the banana soft serve recipes (link via Choosing Raw) circulating the blogosphere.

Full disclosure, I’m often satisfied with one spoonful of the real deal.  I may have enjoyed a taste of salted caramel ice cream at ABC Kitchen today (they sent Lisa and I out dessert, knowing full well we’re nutritionists).  As I said, I don’t really have a sweet tooth, ha.

What’s been your favorite frozen treat this summer? Your favorite summery food?  Would you choose rose’ over sorbet?

My Spices are Alphabetized by Desk is a Mess

The desk that inspired it all,  not mine it's Fit Chick's

If you came to my kitchen you could open my spice drawer and see bottles alphabetized from Arrowroot to Vanilla Bean. In my refrigerator there’s usually a pitcher of iced tea, another of filtered water, glass containers of prepped vegetables and multiples of staple ingredients. I make a menu over the weekend and cook most nights. Before you get annoyed or think I’m bragging, don't worry there's more to this story. Food and nutrition are important to me and I spend time and energy focusing on what my family and I consume. I have a system that works and work to make the system better. Just off of the kitchen is another room; it’s a small room my husband and I use for our home office.

There are two white desks and matching chairs. My husband’s desk is orderly. There are two laptops, framed photos of the children and one of me, a scanner/printer and the most current issue of Golf Digest. Then there’s my desk. Until yesterday, my desk had piles of clippings: recipes, articles to potentially blog about, magazines I hadn’t read yet, food labels, bills, mail, a necklace I had taken off, you get the picture. You actually will not get the picture because I forgot to take a before photo. This room was an anomaly. It was such an eyesore that, when home, I often disconnect my MacBook and move it into the kitchen and work there.

With my children away at camp for another few weeks, I sensed an opportunity and decided to call in a professional. My friend recommended a professional organizer named Kim Parker and gave me Kim’s phone number.  When I texted Kim I asked for her website, turns out it’s not up yet. She’s not on twitter either. Hmn,  I wondered what my desk would look like if I wasn’t blogging or tweeting but I am so that's that. Kim arrived and jumped right in. She buttered me up telling me I have “lots of things happening in this space" (no kidding) home stuff, work stuff, running stuff and travel stuff. We got to work purging and the truth is, given the time, I love tossing things. Some Kim wisdom:

• Just because something is good information (handouts from 10 years ago) doesn't mean you have to keep it, especially if not using it
• If you have cabinet or drawer space you don't need files on your desk (who knew?)
• When organizing, often things get worse, look worse, before they get better.
• Choose your system, there's more than one. My husband scans everything. He would have scan-kids and a scan-wife if possible. Kim reassured me paper is a possibility as long as it has a place.

We worked for about four hours and though we’re not done yet. I feel great. I didn’t know how much the disorder was bothering me until we started to clear it. Marc joked “I can’t believe throwing out files put you in such a good mood.” This got me thinking about the carryover effect of organizing. Ironically, I see the reverse effect among my clients. Once food becomes more organized, clients often feel more motivated at work or more balanced when it comes to mood. Freeing yourself from clutter, whether it’s papers, stress or weight – provides you will energy for other pursuits. So now I’m off to make tonight’s ceviche and of course tweet and read some blogs.

What is your clutter area or what do you put off? Do you think it’s unusual to be organized and orderly in one area of your life  and chaotic in another? Where are you most and least organized? 

There Are Bad Foods and Bad Kids Too

This "wonderful child" isn't anyone I know

I know there are some people who think all children are wonderful. After nine-plus years of parenting and plenty of play dates I know this is not true. There was one child who expressed his disappointment at having to leave our house by biting my babysitter when she tried to comfort him. There were others who not only played “army” but concocted battle scenarios with such detail I know I will be reading about them one day and not in a good way. All children “have their moments” but some are just not good.

There’s a food equivalent of all “all children are wonderful” and this is a belief system that holds there are no bad foods. I’ve questioned this one for a while but felt validated to read a recent Jane Brody article. The article focuses on the habits of 120,877 health professionals followed for 12 to 20 years. Periodically the subjects answered in depth questions about their eating, exercise, sleep, alcohol and television habits. Participants weren’t obese at the study’s start but steadily gained an average of 16.8 pounds in 20 years. One of the lead researchers, Dr Mozaffarian a cardiologist and epidemiologist had this to say about the results:

“There are good foods and bad foods, and the advice should be to eat the good foods more and the bad foods less. The notion that it’s O.K. to eat everything in moderation is just an excuse to eat whatever you want.”             

In this study foods that contributed to greatest weight gain were French Fries, potato chips, sugar-sweetened drinks, red meat, processed meat, other forms of potatoes, sweets and desserts and refined grains.  My bad food list, not solely concerned with weight, would include artificial sweeteners and anything artificially sweetened (diet soda topping this list), bagels, bottled salad dressings, foods using dyes, TVP and products using processed soy and factory farmed meat.

Many people have items on my list and the items from the study’s findings they eat. Lest people accuse me of advocating dietary perfection, I will confess that I adore a crispy French fry and really enjoy chocolate (and not only the dark kind). Having said this, when I consume these foods I am aware they are a deviation from my healthy diet and know they are bad (if the criteria has to do with health) foods. We need to move away from the Pollyannaish food thinking.

The retort to any acknowledgement that all foods don’t fit is that deprivation leads to disordered eating and eating disorders. With all due respect to eating disorders and the struggle ED individuals endure, we are not a deprived nation.  Telling people they can have fries and chips and hot dogs and soda “in moderation” is akin to telling the “wonderful” boy above he can bite every so often.

As important as it is to acknowledge that certain foods lead to weight gain thereby affecting our health, that isn’t the only message. When I meet with a new client I first focus on what needs to be added to their diets. “Eat more fruits and vegetables” suffers from vagueness.  Dietary advice needs to encourage people to snack on sliced watermelon in the summer, roast Brussels sprouts in the winter and bake some French fries. It’s not dietary doom and deprivation but honesty and inspiration that’s needed.  We cannot wait for people to be ill or obese to embrace significant behavioral changes, the writing is on the wall we just have to read it.

Do you agree or disagree there are bad foods? If you agree, what foods would you add to the unhealthy list? What’s your biggest pet peeve when it comes to children’s behavior? Or do you think all children are wonderful?
The winner of our Travel Snack Bundle is Erin from The Healthy Apron, thank you to everyone for entering and for spreading the word about our new store.

Jen Goodman Linn: You Were Fearless

From YouFearless.com Jen's Blog

Two years ago, a client was referred to me. When I received her information forms, my heart sunk. The paperwork described a woman, in her thirties, who had been diagnosed with Sarcoma, a rare cancer, in 2003. She had already endured 26 months of chemo and 4 abdominal surgeries. The next day, in my waiting room, was this adorable, bubbly girl with a wide smile and beautiful white teeth. When we started to talk, she was very pragmatic. She was cancer free but wanted to put herself in the best place nutritionally in the event that the cancer came back (and she said it just like that). We devised a plan and, not one to waste precious time, she immediately implemented everything we outlined. This client's name is Jen but I no longer think of her as my client. I think of her as my friend, my teacher and my hero who I will miss so very much. Jen passed away on Wednesday and her funeral is today. 

‎"And in the end, it's not the years in your life that count, it is the life in your years."-Abe Lincoln

The quote above appeared on Jen’s Facebook page where people have been sending their wishes and sharing their sadness. Jen wasn't one to stay sad though; she knew how to live. She and her husband Dave started Cycle for Survival and it’s the most successful patient initiated charity Memorial Sloan Kettering has ever had raising over nine million dollars to for rare cancers. I remember sitting with Jen, in November, she was at Sloan getting a blood transfusion and fairly weak. Never one to let an opportunity slip away Jen was signing nurses up for Cycle. Marc and I were honored to experience  Cycle this spring on Team Fearless, Jen’s team. And in all the times I have seen Jen since that first office visit, that smile never faded.

I don’t have wit in me right now but tried to capture some Jen lessons:

Rejoice in what your body can do. 

The second Jen was cleared by doctors she was at the gym trying to regain her strength. Oh and did I mention she asked for a stationary bike in her hospital room? She started Cycle, in part, because spinning was what kept her sane though her treatments and illness. I wrote about Jen before I ran Chicago this year. I was anxious about the race (the weather was much like today) and received this email from Jen:

I am so excited for your marathon next week. If you get tired running just think of the fact that many of us take for granted what a privilege it is to be able to run. With my stomach cramps and tumors, I haven't been able to truly run in years. I miss it so, so much. So enjoy all 26.2 miles because you can! I will be cheering for you from afar.

I will run this morning before the funeral Jen, because I can, and I'll think of you; I’ll play Chumbawamba too.

Know when to see the trees instead of the forest.

Jen endured a roller coaster life of progress and setbacks. When she received news that wasn’t good, she wanted a plan. When the plan for the new treatment was in place, Jen would focus on the steps involved or the treatments. She was like a quarterback who could hone in on the play without getting distracted by all that was happening around them. I think this helped her live fearlessly.  So when you are daunted, sit back and make a game plan. Anytime you feel shaky just refer to the plan. There is something very Zen about this.

Vanity is Good

Jen often joked, “I can be bald or fat but not both” and wrote a great WebMD piece about this. I had found it hard to figure out how clients battling things way more important than weight cared about their weight. Jen’s doctor explained it “being vain is a GREAT thing. It shows that you have a true desire and willingness to live." There is something about our hair and our weight that is integral to who we are. It isn’t shallow to cling to these things when tested. It shows you are hanging on.

Tell People What You Need (or Don’t Need)

Jen was her own advocate. I heard from Jen regularly and at one point didn’t get a reply. I panicked. I  sent Jen an email “everything OK?” I made a mistake and said “I’m worried.”  Jen emailed back all right. She said, “please don’t say you’re worried. It makes me anxious.” While I was daunted at first, I learned a lot about communicating with people when they are ill from Jen.  I made another mistake on July 11^th.  Jen’s doctors had some concerns about her blood work and we were emailing about what she should eat. I offered to drop off some things after work. Only, it got late and I didn’t think I should bother her. Jen sent an email I got in the morning “I didn’t know if you were coming, no package was left.” She called me on it and that was my last email from her. I'm sorry Jen, what I would do now for one more conversation, to see that smile one last time.

 Jen turned 40 this past March. She was the happiest person in the worth to turn 40. It was a gift and she did a “dance” video in her own honor. This makes me smile; please watch it to see Jen in action.

In Jen’s words:

“We all have a choice in how we want to live our lives … I have chosen to be Me Fearless. I have applied this approach to every aspect of my life and, in the process, I’ve discovered that amazing things present themselves. My mission now is to encourage those around me to apply that philosophy to their lives and relish in the results. You can become You Fearless.”

Let’s all try, in Jen's honor. 
Jen chronicled her journey on her site youfearless.com.

Travel Eating: Tips and Treats

In the past two days I’ve talked travel-eating strategies with a client headed to Istanbul and another going on safari. My travel plans aren’t nearly as exotic but still require planning. I thought I’d share my top travel-eating tips and treats as well as some exciting news.

Travel Tips: 

Avoid airline food at all costs if you are actually served anything. I don’t care if it’s business class or coach. On certain airlines the food may look decent or taste fine (doubtful) but it’s still brimming with sodium, preservatives not to mention bacteria. Bring a salad, brown rice sushi or sandwich on sprouted bread instead.

Quickies (as far as workouts) are worth it. If you’re used to a super spin class or hour-long run you may feel those are difficult to replicate while away.  Don’t let your type-A ness get in your way. Fifteen minutes of plank, pushups, tricep dips and water-bottle bicep curls are better than nothing. I love my friend Amie Hoff’s advice- tell yourself you’ll do 10 minutes (at the gym or for a run) you’ll always do more. Fifteen minutes a day might keep a little weight away.

Start your day on track. I’m a fan of including protein in breakfast to help control calories later in the day. Whether it’s eggs, yogurt, nut butter or a “shaken” smoothie there’s plenty of time to play later.

No lunch drinking. Maybe it has to do with the city of drinkers I live among and counsel every day but vacation often means every hour is happy hour. This is dangerous. Lunch drinking makes you more likely to eat the wrong things, nap away your afternoon and wake up just in time to drink again. Cocktails, preferably singular, are fine at cocktail hour.

And finally, beware of the "ef-its". I have no problem cursing in real life but don’t think I should here, not sure why.  It’s a few days into a vacation you’re eating anything and everything and feeling down on yourself. Do not ever say “when I get home I’ll eat well” or any version of it; that's  an "f-it" mindset. That also gives you license to eat more and worse.  Pick 1 area to try to reign in whether it’s dessert , the breadbasket or drinking. 

Travel Treats

We organize food “packing lists” for client’s vacations. This includes must have items to help keep them on track when away from home.  The best news of all? All of these essentials are available in our *new* Foodtrainers Online Shop (that’s the exciting news in case you didn’t know).

Kale Krackers- our new favorites from Kookie Karma. These are adult Cheese- Its sans cheese (or any dairy). They’re low calorie and addictive. A carry-on must.

Barney Butter and GG Bran Crips. These 90-calorie almond butter backs on GG’s are a great snack. They also come in handy when breakfast options are slim or “continental”.

Chia Sticks- sometimes things don’t “go” so well when we’re away. Chia can help get things moving. Chia seeds are high in fiber and in the manner in which they digest can act as an appetite suppressant. These single-serve chia packs are milled (no sticking in your teeth) and can be added to yogurt or sprinkled over fruit on the road.

Sheffa- we admit there’s no easier snack than nuts but there’s only so many almonds a person can eat before craving something more exciting. These gluten-free, single serve nut mixes come in various flavors and include interesting ingredients like chickpea “noodles”, coconut and papaya.

Eboost- bust bloat and jet lag at once. “Boost” contains green tea and vitamin C. It’s the perfect healthy, stevia-sweetened energy drink. Just mix with a tall glass of water and enjoy.

We’ve created a fantastic Travel Snack Bundle for you to sample our favorite treats and we’re giving a bundle away. To enter, comment below and “like” Foodtrainers on Facebook. You have until Sunday 7/24.

What helps you to eat well while away? What’s on your food-packing list? Any fun trips planned?  Even day trips need treats, be prepared.